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Q: It seems like everyone I know is getting sick with a cold or the flu recently. How can I protect myself from getting sick too?

A: With chilly air and snowy weather come all kinds of conditions — the flu, the common cold and everything in between. However, there are a number of things you can do to keep yourself well and prevent the spread of germs to loved ones.

Here are some tips to help avoid colds & flu this winter:

• Wash your hands often and for at least 20 seconds. This is about as long as singing the “Happy Birthday” song twice. Be sure to scrub the backs of hands, between fingers, and underneath nails, where germs can be found. Use an alcohol-based rub if soap and water is not available.
• Get your flu shot each year! Getting vaccinated is the most important way to prevent spread of the flu and flu-related complications.

The effectiveness of the flu shot varies each year, but it always decreases your chance of getting the flu when compared to not getting the shot at all. Even if you still get the flu, if you’ve had a flu shot, your symptoms may last a shorter amount of time, or be less severe.

Also consider that getting a flu shot helps to keep you from spreading the flu to those who cannot get the shot, such as very young children and people with immune systems that don’t function well.

• Sneeze or cough into your sleeve — and make sure to wash your hands after contact with your nose or mouth.
• If you’re feeling sick, stay home to avoid spreading germs to others. The CDC recommends those with respiratory symptoms and fever stay home until at least 24 hours after the last fever ends.
• Avoid touching your eyes, nose and mouth, as germs can easily be spread this way — from you to others, and from others to you.
• If someone you live with or share common areas with is sick, don’t forget to wipe down surfaces like sinks and door handles with a disinfectant.
• Eat a healthy diet with lots of fruits and vegetables, and be sure to get enough exercise and sleep. This is always important, but especially so during cold and flu season to keep your immune system functioning properly to prevent getting sick.

With a little care — washing your hands often, taking preventative steps like getting a flu shot, and avoiding spreading to others any germs you might catch — you and your loved ones can stay healthy this winter and enjoy all that the holidays have to offer!

Be sure to visit your community pharmacist for your yearly flu shot and to ask any questions you may have about staying well.

Heather Rucker is a fourth-year Pharm.D. student at VCU School of Pharmacy. She majored in chemistry at James Madison University, with minors in business and medical Spanish. Her areas of interest include internal medicine, transitions of care and academia.